IPE PREPMONTGOMERY COUNTY FIRE RESCUE SERVICE

2019 RECRUIT

TRAINING INSTRUCTORS

You survived recruit class – now it’s time to pass the IPE. The MCFRS Incumbent

Performance Evaluation is designed to test your knowledge and fitness level upon

graduation from recruit class and six months in the field. Passing the IPE will require a

consistent exercise regiment on top of adjusting to life in the field.

This program is designed to follow the 24-48 hour shift schedule with eight shifts per

month for six months. A total of eight workouts are provided and can be completed in

any order. Over a six month span, all eight works should be completed six times.

If your shift is busy, remember something is always better than nothing. If you respond

to a working fire, yoga/stretching or a walk on the treadmill is a good alternative. The

goal of this program is to optimize performance for the exam, not cause injury or

exhaustion. Do not hesitate to pull back or reach out to an instructor if you feel off.

Follow MCFRS Nutrition on Facebook, Instagram, and Twitter for workouts, nutrition,

and more. Please contact Cpt. Kennedy, Lt. Smith, FF Dennison, FF Lyght, or Megan

Lautz for questions regarding fitness or nutrition programming. Good luck!

This program is designed for use only by those cleared by Fire and Rescue Occupational Medicine for full duty

or cleared FROMs staff specifically to participate in this self guided program.

CONGRATULATIONS!

Captain David Kennedy

Recruit PT Coordinator

Katie Dennison, MS, T-Sac

Firefighter III & Fitness Instructor

Megan Lautz, MS, RD

Dietitian & Fitness Instructor

WARM UP & DESCRIPTIONSBe sure to warm up before every workout. Warming up prevents injury and can reduce

post-workout soreness. If you are out on a long call and jumping back in, consider

doing half of the warm up before lifting heavy or sprinting.

Exercise Description

SQ

UA

T / H

ING

E

Squat Jumps

https://youtu.be/cNDikYOq-HUBody weight squat to vertical jump

Front Squat

https://youtu.be/uYumuL_G_V0Barbell squat with bar on collar bones

Step ups

https://youtu.be/8apVstrFT4Y

Holding a dumbbell in each hand step up onto a bench or

the back step of the engine. Place your entire foot on the

step and keep your body upright

Walking Lunges

https://youtu.be/7EmwtpAI8cM

Holding a dumbbell in each hand take a step out ensuring

you have a 90° bend at the knee and ankle of both legs

Dumbbell Squat Thruster

https://youtu.be/M5gEwLTtWbg

Holding a dumbbell in each hand and at shoulder level squat

and stand to and overhead press

Wallballs

https://youtu.be/fpUD0mcFp_0

Using a large soft weighted ball squat, then stand and toss

the ball against the wall approximately 8-10 feet above your

head. Catch the ball and return to squat position.

Deadlift (Hinge)

https://youtu.be/op9kVnSso6Q

Place the bar overtop of the shoe laces and grip shoulder

width apart. Keep the shins parallel to the ground and upper

back/shoulders engages. Lift bar to standing.

Goblet Squat

https://youtu.be/aea5BGj9a8Y

Hold a kettlebell or dumbbell close to your chest. Squat

down keeping your chest up and back straight.

Warm Up

5 min cardio warm up

10 Bodyweight squats

10 Runners push-ups

10 TRX rows

10 Single leg hip pop ups

10 Side squat walks

Cool Down

10 min walk

Hamstring stretch

Optional – Foam Roll

Outer calf, lateral hamstring,

hip flexor, lats, quads

Exercise Description

PU

SH

Arnold Press

https://youtu.be/ZsVxV2dV5YU

Holding 2 dumbbells in front of your chin with palms facing

you press up to straight arms with palms facing out

overhead

Push Up

https://youtu.be/_l3ySVKYVJ8

Lying on the ground place your hands under your

shoulders with elbows tight to your side. Push up to out

stretch arms will maintaining a tight core.

Dumbbell Floor Press

https://youtu.be/9vcKpv45aeE

Lying on your back on the floor holding 2 dumbbells press

to outstretched arms and return to start position

Burpee

https://youtu.be/TX60BcsO_wE

Starting lying flat on the floor with arms under your

shoulders press to pushup position, then jump your legs in

to a squat and then jump to full extension

Exercise Description

PU

LL

Cable Pulldown

https://youtu.be/lueEJGjTuPQ

Sitting at the cable machine or standing at the adjustable

cable machine with a flat bar on the highest adjustment

setting pull down to collar bone height

Pull Up

https://youtu.be/HRV5YKKaeVw

Hang from a bar with a pronated (palms facing away) grip.

Place your hands about shoulder-width apart. Pull up and

raise your body until your chin reaches the same height as

the bar. Avoid swinging or kipping as you pull.

Row

https://youtu.be/4V1WXv9qbAU

Hinge at the waist with a dumbbell in each hand. Pull to

hip/belly button height. If lower back is sore, support one

hand on a bench.

TRX Row

https://youtu.be/p8d2pFLDkEs

Shorten the TRX straps all the way up. Walk your feet

forward, keeping your body in a straight, vertical plank

position. Lower your body until arms are extended, then

pull back up to the starting position

Exercise Description

CA

RR

Y &

CO

RE

Farmers Carry

https://youtu.be/FlC5_ZxeZxw

Stand tall with weights held by your sides. Keep your

shoulders tight and your back straight. Take short, quick

steps as you walk a set distance, which will likely be

limited by the size of your gym

Lateral Ball Toss

https://youtu.be/wr3CE5ggpvM

Holding a Medicine Ball, stand with your right side next to

a wall, 5 to 6 feet away. Brace your core and bend slightly

at the knees. Twist your body up and to the side, releasing

the medicine ball against the wall.

Sit Ups

https://youtu.be/1fbU_MkV7NE

Lay on your back with feet hip width apart. Press your

lower back into the ground and tuck your pelvis/hip bones

towards your face. Crunch your chest towards your knees,

and slowly return back to the starting position.

Burpee

www.youtube.com/watch?v=TU8

QYVW0gDU

Place hands on ground, shoulder width apart. Jump to

pushup position, lower chest to group. Jump feet up to

hands, then jump vertically.

Front Squats

3 sets/10 reps

Step Ups

3 sets/10 reps

Row

3 sets/10 reps

Arnold Press

3 sets/10 reps

Workout 1 Ex. 95lb/10r/10r/8r

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

WORKOUT 1Completed on the first shift of the month for six months.

60min

AMRAP

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6

rounds rounds rounds rounds rounds rounds

1Farmers Carry

(around the station, record weight)2

Burpees

(10 reps)3

Walking Lunges

(20 reps total)

Complete as many rounds as possible in 20 minutes.

Minute Time at Level Speed

0:00 1 min 60 steps/min

1:00 1 min 80 steps/min

2:00 1 min 100 steps/min

3:00 1 min 80 steps/min

4:00 1 min 120 steps/min

5:00-6:59 2 min 100 steps/min

7:00 1 min 90 steps/min

8:00-9:59 2 min 120 steps/min

10:00 1 min 90 steps/min

11:00-13:59 3 min 120 steps/min

14:00-15:59 2 min 100 steps/min

16:00 1 min 130 steps/min

17:00 1 min 100 steps/min

18:00 1 min 90 steps/min

19:00 1 min 80 steps/min

WORKOUT 2Completed on the second shift of the month for six months.

20min

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6

Vest / No Vest Vest / No Vest Vest / No Vest Vest / No Vest Vest / No Vest Vest / No Vest

Deadlifts

2 reps/set

Lunges

6 reps/set

Front or Goblet Squat

3-10 reps/set

Workout 1 Ex. 135, 140, 145…..

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

WORKOUT 3Completed on the third shift of the month for six months.

Increase the weight for deadlifts each round.

20min

1Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

3 reps> 2Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

4 reps>

3Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

5 reps> 4Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

6 reps>

5Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

7 reps> 6Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

8 reps>

7Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

9 reps> 8Deadlifts

2 reps

Alt. Lunges

6 reps/leg>Goblet Squat

10 reps>

HITT Training Speed Intensity Incline

Warm Up 5 minutes

1 Mile Run

Interval 1Sprint (1 min) 70% 1%

Walk (1 min) 7%

Interval 2Sprint (1 min) 75% 1%

Walk (1 min) 7%

Interval 3Sprint (1 min) 80% 1%

Walk (1 min) 7%

Interval 4Sprint (1 min) 85% 1%

Walk (1 min) 7%

Interval 5Sprint (1 min) 90% 1%

Walk (1 min) 7%

Interval 6Sprint (1 min) 95% 1%

Walk (1 min) 7%

Interval 7Sprint (1 min) 95% 1%

Walk (1 min) 7%

Pull Ups (5 sets x 5 reps, add weighted vest if needed)

WORKOUT 4Completed on the fourth shift of the month for six months.

30min

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6

Note mile run time (min:sec), max interval speed, number of pullups, and if a weighted

vest was used for pullups.

WORKOUT 5Completed on the fifth shift of the month for six months.

30min

5 rounds – 1 minute/station

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6

rounds rounds rounds rounds rounds rounds

1Lateral Ball Toss

(Toss to R side 30 sec,

then switch to L side)

2 Squat Jumps

3 Push Ups 4 Sit Ups 5 Thrusters with Dumbbells

WORKOUT 6Completed on the sixth shift of the month for 6 months.

30min

5 rounds – 10 reps

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6

rounds rounds rounds rounds rounds rounds

1 Wall Balls 2 Burpees

4 Lateral Ball Toss 5 Pull Ups 6 Push Ups

3 Farmers Carry

Front Squats

3 sets/

10 reps

Floor Press

3 sets/

10 reps

Pull Down

3 sets/

10 reps

Deadlift

3 sets/

10 reps

Arnold Press

3 sets/

10 reps

Row

3 sets/

10 reps

Work

out 1

Ex. 95lb/10r

/10r/8r

Work

out 2

Work

out 3

Work

out 4

Work

out 5

Work

out 6

WORKOUT 7Completed on the seventh shift of the month for six months.

60min

Squat Thrusters

3 sets/10 reps

Push Ups

3 sets/10 reps

DB Step Ups

3 sets/10 reps

Workout 1 Ex. 25lb/10r/10r/8r

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

WORKOUT 8Completed on the eighth shift of the month for six months.

30min